OtherWeightliftingBenchmark
Bear Complex
5 Rounds For Load
Weightlifting
Solo
Workout Details
Other
5 Rounds For Load:
7 Unbroken Sets of the Barbell Complex:
1Power Clean
1Front Squat
1Push Press
1Back Squat
1Push Press
Coaching Tips
Strategy
- 1Focus on maintaining a strong core throughout all movements to ensure stability and control.
- 2Break down the complex into manageable segments if fatigue sets in; for example, focus on each lift distinctly before combining.
- 3Pace yourself across the rounds, ensuring you maintain form over speed, especially as fatigue increases.
Safety Considerations
Technical Focus
Ensure proper placement of the barbell on the shoulders during squats.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min
Mobility Work:
- 5 per side Hip Flexor Stretch(Hold each stretch for 30 seconds.)
- 10 Shoulder Dislocates
- 10 per side Ankle Mobilizations
Activation Set:
2 rounds- 5 Power Clean (Light Weight)(Focus on explosive motion.)
- 5 Front Squat (Light Weight)(Maintain upright torso.)
- 5 Push Press (Light Weight)(Engage hips for drive.)
- 5 Back Squat (Light Weight)(Keep knees aligned with toes.)
Scaling Options
Intermediate
Weight reduction of approximately 20%.
- 1
power clean
Reduce weight on barbell.
Weight: 135/95 lbs (61/43 kg)
- 2
front squat
Reduce weight on barbell.
Weight: 115/75 lbs (52/34 kg)
- 3
push press
Reduce weight on barbell.
Weight: 95/65 lbs (43/29 kg)
- 4
back squat
Reduce weight on barbell.
Weight: 135/95 lbs (61/43 kg)
Scaled
Weight reduction of approximately 40%.
- 1
power clean
Reduce weight on barbell.
Weight: 95/65 lbs (43/29 kg)
- 2
front squat
Reduce weight on barbell.
Weight: 65/45 lbs (29/20 kg)
- 3
push press
Reduce weight on barbell.
Weight: 65/45 lbs (29/20 kg)
- 4
back squat
Reduce weight on barbell.
Weight: 95/65 lbs (43/29 kg)